CROSSFIT
S&P Cycle: squat – pull – press – pull – OFF
A. For time:
- 400m heavy med ball carry (chest level)
- 10 muscle-ups
- 40 cal row
- 40 box jump-overs (24/20)
- 40 cal airbike
- 10 muscle-ups
- 400m heavy med ball carry (chest level)
*you may swap row and airbike
*scale MUs to JMUs or (body rows and pushups x 3)
CSPORT
A. AMRAP in 8 min
20 DUs
15 bench press
10 push ups
B. AMRAP in 8 min
200m run
8 lunges per leg (off riser)
10 DB stiff legged DL
C. AMRAP in 8 min
200m row
15 dips
15 box jumps
D. AMRAP in 8 min
8 cal air bike
20 sit ups
1 Lap Farmer carry
Class WOD
23:15 rxd